Plantar Fasciitis: Exercises to Relieve Pain


  • Heel pain can be caused by stress placed on the plantar fascia ligament camera.gif when it is stretched irregularly, which causes small tears and inflammation. Stretching and strengthening exercises can help the ligament become more flexible and can strengthen muscles that support the arch, in turn reducing stress on the ligament.
  • Exercises for plantar fasciitis—when combined with other steps such as resting, avoiding activities that make heel pain worse, using shoe inserts, icing, or taking pain relievers—usually succeed in relieving heel pain.
  • Exercises for plantar fasciitis may be especially helpful for reducing heel pain when you first get out of bed.
  • If you have questions about how to do these exercises or if your heel pain gets worse, talk to your doctor.

how.gif  How to do exercises for plantar fasciitis

How to do exercises for plantar fasciitis

  • Warming up and stretching before sports or exercise may make your plantar fascia more flexible and may decrease the chance of injury and inflammation.
  • You may want to take a pain reliever such as a nonsteroidal anti-inflammatory drug (NSAID), including ibuprofen or naproxen, to relieve inflammation and pain. Some people take NSAIDs at least 30 minutes before doing recommended exercise, to relieve pain and allow them to do and enjoy the exercise. Other people take NSAIDs after they exercise. Be safe with medicines. Read and follow all instructions on the label.
  • After you exercise, ice your heel to help relieve pain and inflammation.

Stretching exercises before getting out of bed

Many people with plantar fasciitis have intense heel pain in the morning, when they take their first steps after getting out of bed. This pain comes from the tightening of the plantar fascia that occurs during sleep. Stretching or massaging the plantar fascia before standing up can often reduce heel pain.

  • Stretch your foot by flexing it up and down 10 times before standing.
  • Do toe stretches camera.gif to stretch the plantar fascia.
  • Use a towel to stretch the bottom of your foot (towel stretch camera.gif).

Other steps can help reduce heel pain when you take your first steps after getting out of bed. You can:

  • Wear a night splint camera.gif while you sleep. Night splints hold the ankle and foot in a position that keeps the Achilles tendon and plantar fascia slightly stretched.
  • Massage the bottom of your foot across the width of the plantar fascia before getting out of bed.
  • Always wear shoes when you get out of bed, even if it is just to go to the bathroom. Quality sandals, athletic shoes, or any other comfortable shoes with good arch supports will work.

Stretching exercises should create a pulling feeling. They should not cause pain.

What is tennis elbow and symptoms of tennis elbow?

Tennis elbow causes pain on the outer side of your elbow. Medical term for tennis elbow has traditionally been ‘lateral epicondylitis’. This is because the pain is felt in the area of the lateral epicondyle (the lower, outer, bumpy part of your humorous bone in your upper arm). The ‘itis’ means inflammation. However, it is now hard that tennis elbow does not involve inflammation, so this term is being used less.

Most of people with tennis elbow, the pain only occurs when they use their forearm and wrist, for twisting movements and angles such as turning a door handle, opening a jar or opening a screw. However, for some people the pain is constant; it occurs at rest and can affect their sleep. The pain may move down from your elbow towards your wrist. It may difficult for you to hold items such as a knife or fork, a cup or a pen, or to straighten your arm fully. Some people also notice stiffness in the affected arm.

Causes of tennis elbow?

The site of the pain in tennis elbow is where some arteries from your forearm muscles attach to the bone around your elbow. The pain is occurs by swelling or thickening of the tendon, and eventually degeneration.

This damage is usually occurs by overuse of your forearm muscles in repeated actions such as washing clothes or manual work (particularly with twisting movements such as using a screwdriver). Playing tennis can also cause tendon injuries. However, despite being called tennis elbow, racquet sports are only thought to be the cause in about 2 in 35 cases. In most people, tennis elbow affects the arm that you write with (your dominant arm).

How tennis elbow diagnosed?

Doctor can mostly diagnose tennis elbow by talking to you about your activities and by see condition of your arms. You will experience pain when the doctor examines the outer part of your elbow. Your doctor also asks you to move your wrist, as this will usually bring on your pain.

Tests are not needed to diagnose tennis elbow. However, if after some time your tennis elbow is not improving, your doctor suggests you to visit a specialist. The specialist may suggest few tests such as an (X-ray or an MRI scan).

Treatment options for tennis elbow.

Alternative activities which brings your symptoms

You will be able to know which movements bring on your pain and you should try to avoid all these movements as much as you can. Basically, pain occurs worse by lifting, gripping and twisting movements by the affected arm. Relaxing from those activities that bring on pain can help the tendon wound to heal. Some people, just modifying their activities and cutting out repetitive movements of the arm.

You need to discuss with your doctor or your employer if you feel that your job may be becoming cause of your tennis elbow. There may be different works that you can do at job while your tennis elbow is healing. It is also important for everyone to take breaks when they are working.

Pain relief

Ice cubes can be a good pain relief if you have tennis elbow. Try using an ice pack (such as a pack of ice cubes wrapped in a towel or clothe) on the tender area two times a day for ten minutes.

Painkillers such as panadol or paracetamol, without codeine added, may be helpful.

Also, antipyretic painkillers such as ibuprofen are mostly used to relief pain in tennis elbow. Some antipyretic painkillers also available in market as creams or gels which you can rub over your painful elbow. These can be drawn to produce not many side-effects than those taken by mouth. There are different brands which you can buy, or obtain on prescription.

The evidence proposes, however, that these painkillers do not improve the condition in the long term. They also have side-effects.


Physiotherapy has been present to be helpful in the treatment of tennis elbow. Your physiotherapist may be use different techniques such as massage, laser therapy and ultra-sound therapy as well as exercises to tackle your tennis elbow. It is not sure if any one of these physiotherapy treatments is better than others.

Studies have allow that physiotherapy may not be as good as a steroid injection at reduce pain in the short term (that is, within the first six weeks). But, it may be higher-up to steroid injections in the long term. However, there may be a wait for your physiotherapy appointment.

Can tennis elbow be intercepted?

You often cannot avoid a sudden overuse of the arm, which can source tennis elbow. However, if you increase the power of your forearm muscles, it may help to intercept a further session of tennis elbow in the future. The aim is to exercise and make the muscles strong but to avoid twisting movements. It is best to see a physiotherapist for guidance on how to make strong your forearm muscles.

If your tennis elbow has been brought on by playing some kind of sport, seek guidance from a professional coach about your technique, racquet grip size, etc. If it has been brought on by a monotonous action at work, a physiotherapist may be able to guide. They may be able to suggest how to avoid it recurring in future.

Rotator cuff injury

Rotator cuff injury examination
Rotator cuff injury could be painful and could reduce motion.


A pain caused by a rotator cuff injury may:
• would feel a deep pain in the shoulder
• Disturb sleep, mostly if you lie on the affected shoulder
• Make it difficult to comb your hair or touch your back
• It go along by arm weakness

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When to visit a doctor:

Shoulder pain that is short-lived can be figure out by your family doctor. Visit your doctor right away if you have a sudden loss of motion after an injury — you could have a substantial rotator cuff tear. If you have pain long lasting than a few weeks or you’ve been formally diagnosed with a rotator cuff tear, you need to visit to a shoulder specialist, because some of the surgical procedures are applicable for a short period of time.


Rotator cuff injury may be the result of number of injuries to the shoulder or to progressive degeneration or wear and tear of the tendon tissue. Repetitive overhead activity, weight lifting over a prolonged period of time, and the development of bone spurs in the bones around the shoulder may irritate or damage the vein.

Risk factors:

Following factors may increase your risk of having a rotator cuff injury.

• Age. As you get older, risk of a rotator cuff injury increases. Rotator cuff tears are mostly common in people older than 40.
• some sports. Athletes who daily use repetitive arm motions, such as baseball pitchers, archers and tennis players, have a more risk of having a rotator cuff injury.
• Construction jobs. Business such as carpentry or house painting require repetitive arm motions, often overhead, that can damage the rotator cuff over time.
• Family history. There may be a genetic chip involved with rotator cuff injuries as they appear to occur more commonly in some families.


Without treatment, rotator cuff disease may cause permanent stiffness or weakness and may cause progressive degeneration of the shoulder joint.
Although relaxing your shoulder is important for your recovery, keeping your shoulder immobilized for a prolonged time can cause the connective tissue enclosing the joint to become thickened and tight (firm shoulder).

Evolution of sitting

Chairs have progressed to be more ergonomic and relaxed to allow us to sit for long stages of time. As technology has become essential to many of modern society, our sitting time has affectedly increased compared to that of our parents and grandparentshowever, our bodies have not evolved to sit for elongated periods. This research is proving that our health is anguish from being unavoidable to a chair.
Sometimes sitting becomes second fauna and we may not even bother that we are being fastened down by our seats. Reflect a typical office worker and how much of their waking hours involve sitting from the moment they wake up and until they are in bed.
Some of us may need to substitute longer, work longer hours, or spend a bit more extra time meandering down in the evening.
Do you sit too long throughout the day?
Sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome a cluster of conditions that includes increased blood pressure high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer.
These are the grim facts of sitting and we need to focus on developing strategies to reduce our sitting time to improve our health.

Tips for Rehab After Knee Surgery

Surgery lane for knee is the most important of example according this article. In honor of this event,it might be a good chance to discuss post op management and tips for rehab after knee surgery that might make recovery a bit more successful!
How should I prepare?
Before the surgery, have a good chat with your surgeon about the aggregate of time you will need off work. Make sure you’re made cognizant of any rehabilitation necessities, for example any post op constraints, how quickly you need to see the physiotherapist, or any exercises you should begin (or avoid!) straight away.
Also discuss your own personal goals and get a rough idea about when you will be able be able to get started with your comical activity of choice, whether that be therun around the mass, or the half iron man 6 months from now!

It’s also substance noting that pre rehab is the best rehab: the stronger your knee can be prominent up to the surgery, the better results you will get subsequently. If you can, get your physiotherapist to make you up a program proceeding to going under the knife for best preparation!
What should I do immediately after surgery?
The knee will be inflated and painful following any type of surgery. Regular icing, boost of the leg and use of a firmness bandage will assist in settling down edema as soon as possible.
The knee is somewhat foreseeable in its post op comportment, whether you’ve had an ACL refurbishment, minor arthroscopy or knee replacement. Your stabilizing quadriceps muscles have a penchant to switch off in the presence of any pain or swelling, which can lead to swift wasting (atrophy) of your thigh muscles.
This in turn can lead to approaches of variability, weakness and poor pursuing of your patella. To address this quickly, you can start an exercise called ‘quads are setting,’ which aims at getting your patios muscles activated so that they can do their job controlling your knee!
To do this, lie on your back and straighten your operated knee as much as possible. You can place a wipe under your heel to help if you like. Then squeeze the muscles at the front of your thighs, and press the back of your knee to the ground. Hold for 3-5 seconds, and then relax. Repeat x sss10 repetition, 3-4 per day.
Swelling and pain will also cause your knee to stiffen up and lose its range of movement. Starting some range of motion exercises (bending & straightening the knee, within your pain limits) early on will ensure that you regain your movement again quickly. Take note that some surgeons may request straps or movement restrictions for a portion of the post-op period, so be sure to follow your post op guidelines for this.
When should I see the physiotherapist, and what will physiotherapy involve?
We usually recommend seeing a physiotherapist within the first week to ten days ensuing any joint surgery, as long as you are working on your swelling managing, range of measure and quads situationmovements at home in this time – otherwise you may want to see them sooner. Your sessions will include some soft tissue massage and joint mobilization, however the most prominence will be placed on your home exercise or Pilates rehab program. This will address your specific weaknesses and often include strengthening of not only your thigh muscles but also those of your hip and core.
As you become stronger, your program will include leisure specific drills, in order to progress you right on through to your recreational goals. Lunges are commonly used for lower limb rehabilitation, particularly when returning to running or sport.

About Physiotherapy

Physiotherapy is a rehabilitation profession with a presence in all health care delivery streams in Ontario: hospitals, long-term care facilities, home care, community-based clinics, schools, private practice clinics and primary care networks. It is regulated in Ontario under the Regulated Health Professions Act (RHPA).

Physiotherapy is a drug-free health care practice. Physiotherapists work in partnership with individuals of all ages to break down the barriers to physical function whether that means working with patients pre and post surgery, helping people come back from illness and chronic disease, injury, industrial and motor vehicle accidents and age related conditions. Physiotherapists also play an important role in health promotion and disease prevention. Physiotherapy is the treatment of preference for many who suffer from pain whether in the back or neck, or joint pain such as hips, knees, ankles, wrists, elbows or shoulders.

Physiotherapy has proven to be effective in the treatment and management of arthritis, diabetes, stroke and traumatic brain injury, spinal cord injury and a range of respiratory conditions offering those afflicted with tools and techniques to acquire and maintain an optimum level of function and pain free living.

What is a Physiotherapist

A physiotherapist is a university educated health professional and a recognized member of your health care team.

Physiotherapists work in many areas including: cardiorespiratory, orthopaedics, neurology, paediatrics, women’s health, seniors’ health, and sports.

When you see a physiotherapist, he or she will complete an extensive assessment that may include your health history, evaluation of pain and movement patterns, strength, joint range of motion, reflexes, sensation and cardiorespiratory status. In addition, the physiotherapist examines relevant xrays, laboratory tests, medical records and surgical notes. Based on this assessment the physiotherapist establishes a diagnosis and works in partnership with you to develop individualized goals and treatment programs.

Physiotherapy treatment can include therapeutic exercises, manual therapy, acupuncture, electrical modalities such as TENS or ultrasound, and work hardening. A physiotherapist promotes independence. Emphasis is placed on what you can do for yourself and on education to prevent future injuries or disability.

Benefits of Physiotherapy

Physiotherapy can make a difference in an individual’s ability to live an active, healthy lifestyle. For many seniors, disabled or chronically ill people, physiotherapy is the key to restoring and maintaining a level of physical function that permits independent living. Physiotherapy is one way to successfully push physical limitations to secure the Freedom to Function™.

Physiotherapy benefits include decreasing pain, improving joint mobility, increasing strength and coordination and improved cardiorespiratory function. Everyone can benefit from physiotherapy whether you are living with a chronic illness, recovering from a work injury or suffering after that weekend hockey game.

Physiotherapy increases your independence and gives you the Freedom to Function™ in your home, workplace or your favorite leisure activity. Physiotherapy offers a range of specialized services of benefit to patients with heart and lung disease, traumatic, workplace and athletic injuries, amputations, arthritic joints, stroke, brain injury, spinal cord and nerve injury, cancer and pre- and postsurgical needs.
The Value of Physiotherapy

To influence change it is important that statements are supported by evidence-based data. The OPA recently undertook a large literature review that focused on four conditions that have been identified as adding to the mounting health care costs in Ontario and the role that physiotherapy can play: Falls in the Frail Elderly, Chronic Obstructive Pulmonary Disease (COPD), Cardiovascular Disease (CVD)/Congestive Heart Failure (CHF), and Stroke. The research shows that not only does physiotherapy treatment benefit the patient, but it is also a cost-effective measure that can help ensure the sustainability of the Ontario health care system.

Common Questions

Do we need a doctor’s referral to seek physiotherapy services?

You do not need a doctor’s referral for physiotherapy. However, if you are going to use your health insurance to cover the cost of therapy, the insurance provider may ask you for a doctor’s referral.

How can I be sure that physiotherapy is right for my health problem?

Physiotherapy focuses on removing the cause of the problem as opposed to superficially treating the symptoms. This process may take some time, but the results are often more permanent with less chance of the disorder returning.

What can I expect on my first appointment with a physiotherapist?

Although each clinic’s approach to intake, assessment and therapy do vary, generally speaking your physiotherapist will ask a series of questions that will help better describe all of your symptoms in detail. Your physiotherapist can then carry out your assessment. The physiotherapist will examine you physically and discuss the findings, the cause of the problem, and suggest a solution that can effectively treat your health problem

How long does each physiotherapy session last?

The first appointment usually takes about an hour for a full assessment. Subsequent treatments can be shorter or longer depending upon the condition and the treatment required. Subsequent physiotherapy treatments can be twenty to thirty minutes in length.

What treatments are used by physiotherapists?

The treatment administered by physiotherapists varies and can range from exercise, manipulation, stretching, and soft tissue massage among other therapy options. At times, ultrasound electrotherapy or acupuncture may be also used. Electrotherapy is the usage of electrical energy to accelerate the healing process, reduce inflammation, muscle spasm and pain